Need Lifting Advice? Come here

Hey guys, I've seen teenagers like myself, time after time at the gym doing barbell curls and hammer curls and some shoulder exercise. What people don't understand is, apart from a solid diet you need an establish routine that involves compound exercises. If you need any advice, feel free to post on this thread.

A little about myself:

I started off lifting two years ago with 5 years of knowledge. When I was young, I always wanted to be like this Indian actor. He was ripped and I was always skinny. I have the worst genetics, small ankles, wrists, forearms, you name it, so if I can make it, you can too!

Just post any questions regarding diet or overall lifting and I'll be sure to give you the best advice. Remember, if it worked for my sorry ass it can work for you too.

 

What lbs should I start to lift at, and what kind of diet should I eat when starting out?

 

Hey I need some diet advice. I'm currently bulking up atm, cutting around march ish. I was wondering what kind of foods you could recommend. Here is currently what I eat most days:

Breakfast: 2 eggs, 3 egg whites + 2 toast
Brunch: PB&J Sandwich + 20g protein bar
Lunch: rotisserie chicken + rice
After lunch: PB&J Sandwich + 20g protein bar + homemade protein shake
Dinner: Usually something chicken related or pasta

Sometimes I add tuna or something else to mix it up. Looking for other good food suggestions that are good protein or complex carbs. Any recommendations?

Add my skype 'dunworry2sythe' if you want, easiest to talk there

 

Remember when you first start, get your form right over anything. I couldn't curl ten lbs, so weight doesn't matter as with proper nutrition and form and consistency, you'll be getting up there quickly. So if I were you, definitely look up youtube videos on each exercise or go to BB.com and look at their videos to make sure you're doing it correctly. As per diet, if you are skinny, calculate your BMR http://www.bmi-calculator.net/bmr-calculator/ and add 300-400 calories to that, if you're looking to slim down do the opposite. Good luck!


@Dun
Your diet seems intact, I'm not sure the numbers off the top of my head but whenever I bulk I can't eat like a horse so I end up chugging lots of milk which adds to my protein and calorie count. Definitely calculate the carbs and proteins and fats and if its not 500 above your BMR add an extra meal or some more milk to your diet. Good luck! (I drink whole or 2%)

 

5char

 

Not quite sure what the point of that was?

 

Whats up, I'm on a clean bulk and just wanted to see what you thought of my current diet and see if there is anything you would change! (I love chicken and can eat it at any time if you didn't notice haha)

I weigh around 185lbs, mainly lean build around 10% BF (I'm 6ft 4 which adds a lot to my weight)

7am: Oats mixed with 1 big spoon of peanut butter or 2x chicken slice on whole-grain bread toasted
10am: Chicken on whole-grain bread toastie
12.45pm: Nu-me low fat microwave meal (chicken/potatoes or chicken/vegtables) and low-fat yoghurt
3:15pm: Chicken on whole-grain bread toastie or 100g wholegrain rice with 100g chicken
3.45pm: Banana
4:30pm: Heavy weight workout (45 mins/hour)
6pm: Protein shake
6.30pm: Chicken/Steak/Salmon with vegetables/pasta
7.30pm: Yoghurt
9pm: Protein Shake

I get between 200g-250g of protein per day and around 40-50g of fat, I don't really watch my carbs but it's probably around 150-200g (I only intentionally to eat carbs before and after my workout to stay lean, keeping my abs is very important haha)

Anyway yeah, anything you would change?

 

Well i'm 17, and never really lifted before, and my diet is horrible, just need general advice please?

 

When your just starting out it's the hardest to get into it! So I'll give you some basic tips.

1) It takes a long time to get into the routine of gym, when you start off you are very weak and always ache the next few days after one session. Don't let this make you quit.
2) Lift light weights until you get the method right, then start progressing towards heavier weights.
3) Eating a gym-diet doesn't mean you can't eat nice food, think of nice food you eat that contains high protein and eat that instead of junk you eat! e.g. some nice healthy food that I eat daily: Chicken with bbq sauce toastie on wholemeal bread, peanut butter crumpets, omelettes with ham/chicken, salmon, steak and loads more. If you find it hard to get high protein in your diet, buy a protein shake - there are some very nice ones now that taste the same as milkshakes.

Once you start feeling yourself getting stronger, it's a really good feeling and this will make you want to keep going and progressing yourself. I started off so skinny I looked ill, and my confidence was very low. Now I've been going gym nearly two years and I have put on nearly 3 stone of muscle, more than tripled my strength and I feel healthier, more confident and just generally happier in life!

 

Cheers for this bruh!

 

Strawberry shake <3

 

Might have to be done.

 

Hey Blackouts I started like you. I was about 125 lbs, not much of an apetite. I would start off with a routine called Starting Strength http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs. For the first three months I want you to follow this routine to the tee but focus on form. It doesn't matter if you're curling 5 lbs, just follow the routine and make sure your form is impeccable. Next, if you're skinny eat anything but make sure you get a gram of protein per body weight (i.e: 135 grams for 135 lb individual). Do this for three months and then I can help you further. It'll help you get used to a true and successful routine and you'll gain size and strength. Build a strong foundation and just eat like a horse if you're skinny.

 

This isn't the greatest advice... beginners should steer away from Rippetoe's starting strength unless they're willing to read the book and understand it. Otherwise just find a nice 5x5 routine and make sure your diet is in check.

 

No...? SS is the most prescribed starting routine. Literally helps build a strong foundation for the future. Doing 100 reps of curls isn't going to help any newbie.

 

What do you think of the Range of Motion [ROM] concept for flat bench pressing, do you think it should be applied to all people who goes to the gym, especially people who are tall, with small chests, and limbs [specifically arms] that are not proportionate to their height?

 

All you have to do is start off with a diet and routine and keep it up.

 

175lb, bench 225lb, this good?

 

when you say bench. is that a max or for reps?

 

Personally, I started with narrow frame. My upper body is that of a 4 foot girl and the legs of a Usain bolt, long and skinny. I have always believed in going down and hitting my chest and pushing all the way up just before I lock out my elbows to relief stress. I have grown my chest this way and my bench has increased. I also recommend going shoulder width apart on the grip, do not refer to the olympian bar marks if you're like myself, small and narrow shouldered.